For TimeMetconGymnasticsBenchmark
Brenton
5 Rounds
Gymnastics
Solo
Workout Details
For Time
5 Rounds For Time:
30 mBear Crawl
30 mStanding Broad Jump
3Burpee
Per 5 Broad Jumps
Wear a Weight Vest (20/14 lbs)
Note: Weighted vest: 20/14 lbs
Coaching Tips
Strategy
- 1Pace yourself on the Bear Crawls to maintain form throughout the WOD.
- 2Keep the Broad Jumps explosive but controlled; landing softly will help with stability and recovery.
- 3Break the Broad Jumps into manageable sets if you fatigue, ideally 5 each time to maintain efficiency.
- 4Use the Burpees as a chance to recover your breath; try to keep them smooth and steady.
- 5Consider utilizing micro-rests before starting the next exercise to catch your breath, especially before the Burpees.
Safety Considerations
Technical Focus
Ensure proper form on Bear Crawls to prevent shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2-3 min Jogging - 2 min(Easy pace)
Mobility Work:
- 10 Shoulder Stretch - 30 sec(Focus on loosening up shoulders and wrists.)
- 10 Hip Flexor Stretch - 30 sec(Open up hips for Broad Jumps.)
- 10 Ankle Mobility Drill - 30 sec(Enhance your jump mechanics.)
Activation Set:
2 rounds- 2 Bear Crawl (10 foot) - 10 sec(Keep knees off the ground.)
- 5 Standing Broad Jump (5 foot) - 5 sec(Focus on landing softly.)
- 1 Burpee (1 set) - 30 sec(Smooth and steady movements.)
Scaling Options
Intermediate
Reduce load to 15/10 lbs on weight vest, and reduce distances slightly (75 feet each movement).
- 1
bear crawl
Same movement but slightly slower pace.
- 2
standing broad jump
Keep the distance at 75 feet instead of 100 feet.
- 3
burpee
Same movement but reduce reps to 2 after every 5 Broad Jumps.
Scaled
Eliminate weight vest and decrease distance for all movements to 50 feet each.
- 1
bear crawl
Bear Crawl to 50 feet instead.
- 2
standing broad jump
Standing Broad Jumps to 50 feet instead.
- 3
burpee
Same movement but reduce to 1 after every 5 Broad Jumps.